From SIIT to HIIT... gym-speak ex­plained

The Sunday Telegraph (Sydney) - Body and Soul - - FRONT PAGE -

Just when you got your head around the fact that LOL means “laugh out loud” not “lots of love”, TBH is “to be hon­est” and PAW stands for “par­ents are watch­ing”, it seems short­hand has now in­fil­trated the ex­er­cise world, too. And if some of the acronyms leave you SYH ( scratch­ing your head) – OK, we may have made that up – rest as­sured you’re not alone. Here, we de­code the most com­mon terms you’re likely to hear at the gym.

HIIT High In­ten­sity In­ter­val Train­ing

Put sim­ply, this means go­ing hard for short bursts with a small pe­riod of rest in be­tween each. It’s a solid fat burner and will give you a healthy help­ing of feel-good en­dor­phins. HOW TO USE IT IN A SEN­TENCE: “On Mon­days I do weights, Tues­days is stretch­ing and Wed­nes­days I do HIIT.”

SIIT Sub­max­i­mal In­ten­sity In­ter­val Train­ing

SIIT is ba­si­cally for those who aren’t fans of HIIT. So you might do in­ter­vals of one minute work­ing out, then one minute rest and re­peat for 10 min­utes or so. But in­stead of go­ing at 100 per cent, which you do in HIIT, you go at about 60 per cent. The idea is that pump­ing at a bit less than your max still burns fat, but with less pain.

HOW TO USE IT IN A SEN­TENCE: “I don’t feel up to HIIT to­day, I’ll just do SIIT.”

LISS Low In­ten­sity Steady State

We’re talk­ing the mod­er­ately el­e­vated heart rate that comes with an ex­tended walk or jog – the main point be­ing that it’s re­laxed enough to sus­tain a nor­mal con­ver­sa­tion. In other words, the idea is that you should still be able to dis­sect the Game of Thrones finale through­out.

HOW TO USE IT IN A SEN­TENCE: “Even though I had a cou­ple of glasses of chardy last night, I reckon I could still man­age some LISS this af­ter­noon.”

EMOM Every Minute On the Minute

Thank good­ness this is not the name of a blog that yet an­other of your friends has started about her spir­i­tual jour­ney – Eat, Pray, Keep It To Your­self. Rather, it’s of­ten used in boot­camp or group ex­er­cise sce­nar­ios and is dic­tated by a stop­watch with a sec­ond hand. The idea is that you have to com­plete a cer­tain num­ber of, say, sprints in 60 sec­onds. Do so in 40 sec­onds, for ex­am­ple, and you can rest for the re­main­ing 20 sec­onds before the cy­cle be­gins again. Closely re­lated to the EMOM is the AMRAP (As Many Rounds/ Reps As Pos­si­ble) where a cir­cuit – as op­posed to a sin­gle ex­er­cise – is com­pleted within a given time frame and then re­peated un­til the clock runs out.

HOW TO USE IT IN A SEN­TENCE: “If you only have a short time to train to­day, you re­ally can’t beat an EMOM ses­sion.”

IGYG I Go You Go

You’ve prob­a­bly read many times about the value of hav­ing a work­out buddy in terms of ac­count­abil­ity, mo­ti­va­tion and some­one to go Lorna Jane shop­ping with. This term is pur­pose-built for two and de­notes a shared pat­tern of rest and ex­er­tion. This is how it works: two peo­ple start at the same point, one runs to a set dis­tance and back, at which point the other per­son does ex­actly the same thing. In this al­ter­nat­ing and re­peat­ing pat­tern – which works well with any strength ex­er­cises too – one per­son is in mo­tion while the other rests and breathes in the big ones.

HOW TO USE IT IN A SEN­TENCE: “What kind of work­out do we feel like do­ing to­day? AMRAP or IGYG?”

DOMS De­layed On­set Mus­cle Sore­ness

This is short­hand for the pain and dis­com­fort one feels af­ter a par­tic­u­larly gru­elling work­out ses­sion or af­ter not train­ing for some time. We’re talk­ing Prince Charles-lev­els of stiff­ness. The ironic thing is, the pain should be eased by more gen­tle ex­er­cise and stretch­ing.

HOW TO USE IT IN A SEN­TENCE: “I worked out for the first time in months and now I’ve got ma­jor DOMS.”

RPE Rate of Per­ceived Ex­er­tion

PTs – as per­sonal train­ers love to be known – love this one. And we must ad­mit it’s pretty handy as it gives you a guide to the in­ten­sity you should be train­ing at on a scale from one to 10. Yes, the same thing can be achieved with per­cent­ages but when you’re puffed and strug­gling for breath, you’ll be grate­ful for the one less syl­la­ble that comes with say­ing “six” in­stead of “60”.

HOW TO USE IT IN A SEN­TENCE: “My PT wanted me work­ing at an RPE of seven but I told her I could smash eight.”

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